Turning New Year’s resolutions into lifelong habits begins with setting SMART goals. They help you think about what you want to change, why you want to change it, and how you will get there. If you haven’t written down your SMART goals yet, go back and read Time to make a change: How to set and keep a New Year’s resolution). SMART goals can still fail without a clear plan of implementation and repetition. Luckily, research shows that it only takes 3 weeks to two months for the average person to develop a new habit if they implement it correctly!
Three steps to forming lifelong habits called the 3 R’s: Reminders, Routines, and Rewards
- Reminders are “triggers” that can initiate behaviors. For example, setting an alarm on your phone to take your multivitamin. Habit stacking, described by James Clear in his book Transform Your Habits, is another way to set a “reminder.” Habit stacking works by connecting a new habit to an old one. For example, after I start the coffee pot in the morning, I will meditate five minutes. Or before eating lunch, I will walk 5 minutes.
- Routines are the repetitive actions you will take over time. Many people think that doing a habit more frequently will ingrain it faster. In reality, it is a bit more complicated than that. Habits are not just formed by frequency, it is the repetition of behavior over time that leads to habit formation. That means repeating the desired behavior at roughly the same time of day for a minimum of three weeks. When you create your SMART goal, commit to a minimum of three weeks and track your behavior before reassessing your progress.
- Rewards are the benefits gained from changed behaviors. However, many new habits can take time to show results. When we don’t receive an immediate pay-off it can be hard to stick with a new habit. That is why it is important to develop rewards along the way. Different people are motivated by different things. Therefore, pick a reward that will motivate you without a negative impact on your goals.
- Examples of positive rewards:
- Positive self-talk and recognizing your achievements
- Watching a few episodes of a favorite show
- Purchasing a new item of sportswear
- Examples of positive rewards:
Additional tips:
1) Pick one or two goals. Focus on getting those habits ingrained before either increasing the difficulty level or adding additional goals. Remember, habits take a minimum of three weeks of successful repetition.
2) Get a little help from your friends. Research shows that people are more likely to succeed at changing behaviors when they enlist the support of those close to them.
3) Be kind to yourself and remember change is a process. Starting small is a great way to begin, the goal is to approach change gently and build in grace.
